During menopause, taking care of the diet without excluding the necessary nutrients is essential. Some even help relieve the symptoms of this age stage. Discover the most suitable diet. Once upon a time, you could handle endless lunches and cakes filled with cream; now, burning off those calories seems like a more significant challenge than before. This is because the metabolism slows down after the age of 50, and the body no longer functions as before: androgens increase, and with them, also the fatty tissue in the abdomen. But there is a solution: resorting to a targeted diet for menopause with the proper nutrient integration.
Why It Is Essential To Take Care Of The Diet In Menopause
Eating well is the starting point for any lifestyle. In the case of menopause, the intake of particular nutrients through diet and food supplementation is essential to alleviate part of the symptoms of menopause and the consequences of advancing age. Choosing a balanced diet for menopause, therefore, can help to :
- Prevent osteoporosis through the right amount of calcium and vitamin D.
- Avoid becoming overweight (it would be much more challenging to return to average weight than before).
- Prevent the onset of metabolic diseases and cardiovascular problems, lightening the dishes from saturated fats and excess cholesterol.
- Reactivate the metabolism at 50 through suitable proteins (vegetable or animal origin) and spices.
- Reduce hot flashes and other menopausal symptoms by introducing phytoestrogens and other functional substances.
Diet And Menopause: What To Eat
In the slimming diet for menopause, it is recommended to adopt a targeted diet inspired by the Mediterranean one, which supports hormonal changes and manages to alleviate the effects of menopause. At the same time, it is advisable to respect one’s caloric needs without compromising the woman’s energy balance. Among the foods that have a beneficial effect on hormonal activity and the well-being of women in general, we include those that are lighter and more refreshing but still rich in nutrients, such as:
- Vegetables, especially those of the cruciferous family (broccoli, cauliflower, Brussels sprouts). They have many antioxidants to fight free radicals and protect the cell structure.
- Fruits such as apples, oranges, pears, pineapples, and mangoes contain fiber and vitamins of groups B and C, which are essential for the well-being of the skin and cell division processes. Instead, it is better to pay more attention to sugary and caloric fruit, such as grapes, bananas, figs, chestnuts, and avocados.
- You spelled quinoa, couscous, and rice. Better if whole meal, these carbohydrates allow you to keep blood glucose levels under control and easily satiate and have a good content of vegetable proteins.
- Oily and fatty fish, such as mackerel, herring, eel, and sardines. These foods are perfect for a menopausal diet because they are rich in omega 3s, which support hormonal and brain health and protect the cardiovascular system.
- Dairy products, including yogurt, and cottage cheese, introduce the right amount of calcium, which is essential for bone health.
- Meat (preferably white) and eggs can also be taken if cholesterol levels are normal.
Furthermore, a specific category of food cannot be missing from the diet for menopausal women: the one made up of foods rich in phytoestrogens. Let’s talk about foods like:
- Nuts and seeds (almonds, flaxseed, pumpkin, sunflower)
- Legumes (chickpeas, beans, lentils)
- Cereals (wheat, corn, barley, oats, rye)
- Plants such as sage, hops, red clover, and alfalfa. The first two are also used in the formulation of specific supplements for menopause.
Foods To Avoid In Order Not To Gain Weight In Menopause
In the low-calorie diet for menopause, there are substances that it would be better to reduce to avoid gaining excess kilos and introducing ingredients that are not very nutritious for our bodies.
Firstly, suppose you want to lose weight during menopause. In that case, you need to reduce the use of salt, which increases water retention – already instigated by menopause – and can lead to cardiovascular problems.
The number of sugars should also be decreased because they are responsible for the lack of calcium and other essential nutrients. Eating in the evening can stimulate the onset of hot flashes, night sweats, anxiety, and nervousness, disturbing sleep. You can replace salt with spices, which are more savory and full of benefits (however, avoiding chili peppers, which could encourage the body temperature to rise), and sugar with natural sweeteners such as honey and maple syrup. Furthermore, the diet for the belly and hips in menopause involves avoiding foods that make you fat such as sausages, fries, and rich cheeses.
Example Of Diet For Women In Menopause
To put these tips into practice right away, we have created a simple menopause weight loss diet plan that you can adapt to your daily routine:
- Eat 3 to 5 servings of foods grown from the ground.
- Structure the dish intelligently: compose half the meal with vegetables, legumes, and fruit, a quarter with proteins (white meat, dried fruit, fresh dairy products), and the other quarter with low glycemic index carbohydrates (cereals and brown rice).
- Have two low-fat snacks daily in addition to your three main meals.
- Choose the combinations carefully because some foods, when assembled, can promote abdominal swelling.
- Drink lots of water and digestive herbal teas to facilitate metabolism.
Also, remember that to lose weight in menopause, combine diet and food supplements with an active and healthy lifestyle, with constant physical activity and good rest.
The Role Of Supplements In The Menopausal Diet
As has been said, combining the slimming diet with the use of food supplements for women over 45 can mitigate the hormonal alterations due to menopause and combat its ailments.
When assembled, there are vitamins, minerals, and plant extracts that give the ideal support to women in menopause and which VitaVi has introduced in the V / Essential Donna 45+ formula.
Vitamin D is essential for absorbing calcium and preventing bone fractures and osteoporosis; vitamins C and E play a protective role for bones and metabolic pathologies and firm up the face after 50 years. Even magnesium in menopause has proved to be essential because, together with folate, it contributes to reducing tiredness and fatigue, vitamin B12 supports the nervous system, and zinc and vitamin K also contribute to bone health.
Finally, there are the plant extracts of sage and hops which, as has been said, can relieve some menopausal ailments: they reduce sweating, regulate gas and liquid deposits, prevent meteorism, and help deflate the belly. . The extra hops improve digestive function and promote sleep even in case of stress.
Also Read: Intermittent Fasting Diet: Risks And Advice